Training Tips

1. Hydration doesn't mean just drinking water the day of your run or race. Instead it is the consistent input of fluids to maintain proper hydration.

2. Different people have different methods of hydration. One that is proven to work well for the amount of running we do is to stick with water.

3. If you are constantly feeling cramps in your legs, particularly your hamstrings (back of your upper leg), your body may be telling you that you have not taken in enough fluids.

4. Hydration is important in all weather conditions. Your body will lose fluid no mater how cold it is.

5. All fluids are not created equal. Sugary drinks (soda, lemonade, etc) don't really help here. Water, coconut water, and sports drinks are your best bet.

1. Depending how long your run is going to be, a light warm up jog of about 5-10 minutes will help your body prepare for the run

2. Dynamic stretching like we do before practice is preferable to static stretching before you run. Your muscles will warm up as you stretch.

3. Know your route ahead of time. Use a site such as Map My Run to plan it out.

4. Make yourself visible. If you are running in the winter and there is snow on the ground, white may not be the best choice. If it is getting dark, wear bright colors, etc.

5. Prepare for the weather.

6. If you are running alone, tell someone where you are going and how long you think you will be.

More on warming up from Runner's World

1. Hydrate when you are finished.

2. Static stretching is fine for after your runs. Hold each stretch for at least 30 seconds on each leg. When possible, stretch each leg by itself and then do both legs together.

3. When stretching, don't over stretch, do what your body can do that day.

Some post run stretches with pictures from Active.com

1. Try to run early (before 8AM) or late (after 7PM) to avoid the hottest parts of the day.

2. Review all hydration tips!

3. If possible, bring water with you.

More tips on dealing with the heat from the Road Runners Club of America

1. Warm up a little extra. Your body will thank you later.

2. Dress as if it is 10 degrees warmer than it really is. Once your body warms up, you don't want to be too hot.

3. Gloves and hat are critical. Keep the fingers and ears covered.

4. Don't worry we all look silly when we run in the cold.

More tips on running on the cold from Active.com and more from Runner's World

• 1. Enjoy it!

  2. Splash in some puddles!

  3. Stuff your shoes with newspaper when you are done. They will dry out faster. Change the newspaper at least once before going to bed.